June 17, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Thoracic Mobility Drills

Followed by…

Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Farmer Carry
30 Banded Face Pulls
20 Supinated Grip Band Pull-Aparts
10 Lateral Dumbbell Flyes
10 Dumbbell Front Raises

A.
Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk

Sets 1-2: 2-3 reps @ 75-80%
Sets 3-4: 1-2 reps @ 85-90%
Sets 5-6: 1 rep @ 94+%

B.
Every 90 seconds, for 12 minutes (8 sets of):
2 Position Snatch
(High Hang + Mid Hang)

Sets 1-3: 60-70%
Sets 4-6: 70-75%
Sets 7-8: 75+%

*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

C.
Bench Press
Five sets of:
5 reps @ 70-75%
Rest 2 minutes between sets

D.
Against a 2:30 clock, perform as many reps as possible of:
25 Toes to Bar
15/10 Calorie Echo/Assault Bike
Max Handstand Push-Ups in the remaining time
Rest 90 seconds between sets and repeat for THREE sets.

*Kipping is ok, but we would prefer strict. Note which you did in the comments section.

E.
Two to Three rounds of:
15 Dumbbell Lateral Raises
15 Dumbbell Front Raises
15 Dumbbell Bent Over Rows
*No built in rest.

Athlete Training Notes
In today’s interval work we’re looking for 1-2 sets, but aiming for unbroken, on the toes to bar. From there we want you hitting the bike at a pace that gets you off in less than 45 seconds. This should leave you with atleast 30 seconds on the handstand push-ups. Aim to knock out a big set in round 1 and then try to hold on from there. Don’t hold back knowing that there’s 3 total sets. Burn it down on round one then see if you can hold on. Remember this is all about training, pushing limits, and getting stronger. This workout is a perfect compliment to some upper body focused training today.